Types of seeds that one should eat & how much per day
Loaded with ample amount of fibre, fats, vitamins, minerals and antioxidants the tiny seeds are considered to be store house of nutrients. These are versatile and can be incorporated any way in any dish.
Here are 6 types of seeds that can aid your weight loss journey along with meeting out many of your deficiencies.
- Flax Seeds
Flax seeds are rich in fiber, protein and potassium and it is a well-known fact that both fiber and protein aid weight loss. The Omega-3 fatty acids in flax seeds help burn fat quickly as it boosts the metabolism. Eating Omega-3 before any exercise triggers the usage of fat stored in the body.
Another benefit of flaxseeds for weight loss is; they are rich in soluble fiber that slows digestion process and controls the appetite hormones. Having 1-2 tbsp of flax seeds daily has a great impact on appetite. They are also rich in “Lignans”, which is a type of antioxidant & boosts metabolism.
- It’s best to have them before workout or in breakfast. They can be included in the diet by mixing them into hot cereals, yogurts and smoothies or to be used as a vegan substitute for eggs in cookies or bread recipes.
- Only 1-2 tbsp is sufficient to start with.
- Chia Seeds
Besides being rich in iron, potassium, and magnesium, chia seeds are also an excellent plant-based source of omega-3 fats. They make us feel full for longer as they can absorb up to 10 times the amount of water and thereby reduce food consumption. Regular consumption of these seeds may also help to reduce blood sugar and inflammation.
- They can be included in the diet by mixing them in yogurts and smoothies or for making vegan pudding with plant based milk, nuts & fruits.
- Only 1-2 tbsp is sufficient to start with.
- Sesame Seeds
Sesame seeds are a great source of fiber, calcium, and vitamins. The two unique compounds present in them- sesamin and sesamolin have the ability to lower cholesterol, and promote weight loss. They not only help in detox but also balance the hormones. They promote the production of fat-burning enzymes in the body, which may help burn belly fat.
- Sesame seeds can be consumed in salads, stir-fried veggies, smoothies and sandwiches etc.
- Only upto 1 tbsp in a day in summers.
- Sunflower Seeds
These seeds are rich in dietary fiber, vitamin B and E which are helpful in burning calories. Sunflower seeds consist of monounsaturated and omega-6 fats that help reduce inflammation and cholesterol levels. To achieve a flat waistline, it is advisable to consume sunflower seeds daily.
- Up to 30 gms can be consumed in a day.
- Can be snacked upon as a dry item or with granola.
- Pumpkin Seeds
Also known as pepitas, these seeds are packed with iron, calcium, magnesium, protein, copper and zinc. They can help lower LDL, or bad cholesterol, and prevent muscle weakness. Pumpkin seeds are rich in dietary fibre, which boosts the digestive system and the metabolic rate. This, in turn, keeps the stomach full for longer hours, and curbing frequent hunger pangs.
- They can be roasted & snacked upon as a mid-meal snack. They are also used in granola.
- Since pumpkin seeds are high in fiber, calories and fat, eating too much may cause gas and bloating.
- Hemp Seeds
Hemp seeds, also called hemp hearts, are rich in vitamin E and potassium. They are the best source of protein amongst all other seeds and are a great source for healthy omega-6 and omega-3 fats. They are also good for gut bacteria.
- Since they are bigger & crunchier they can be added salad or along with veggies.
- Adding 3-4 tbsp of hemp seeds in breakfast will help curb the excess hunger all day long
By Dr. Anubha Gupta
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